- Are free-weights always better than machines? pic from cybexintl.com
This is the first article in a 4-part series on using lifting machines. This is part one and next week I’ll share part 2, then part 3. And then in part 4, I’ll share what the science says about all this.
You’ve heard me, and many other online fitness guys, really blast the use of fixed-path machines. And for good reason – I stand solidly behind the premise that free-weights are better than fixed-path machines in almost every case. That’s why I use free weights for the majority of my muscle building programs.
But, like any rule or scientific study, there are exceptions.
First off note that I’m using the phrase “fixed-path machine”. What does this mean?
Well, for one it does NOT mean the newer cable machines. The newest cable machines don’t require a fixed path – you can move however you want and the cable simply provides the connection to the resistance. (I could make the argument that cable exercises are in fact the best bang-for-the-buck possible, but that would be another article…)
I categorize fixed-path machines into two buckets:
- Selectorized Lifting Machine – pic from cybexintl.com
a) Selectorized – Machines where there is a stack of weights built into the machine and you select the weight with a pin (see picture). In these, the bars are connected to the apparatus and usually both arms or legs move together (non-independent). For example, the old-school Universal Machines, the early Nautilus machines, most of the Body Solid line, some of the Cybex line, etc. Usually all these machines are in their own section at the gym and most involve sitting.
b) Plate Loaded – Weight machines where you manually load free-weight plates onto a machine that still follows a fixed path; these are fake free weights, and just because you are loading 45 pound plates onto it doesn’t mean you are doing free weights! For example the Smith Machine, leg press machines, many of the Cybex line. One improvement these often have over the Selectorized machines is that each limb moves independently (at least for upper body exercises – see picture). These are usually integrated into the free-weight section of your gym.
- Plate-loaded Weight Machine – pic from cybexintl.com
Keep in mind though, that there are so many different “machines” out there, and every generation of machine is better than the first. It’s really hard to do a direct comparison, but I’ll try anyway since you are a LeanLifter (smile).
Why Free Weights
Let’s start with a summary on why free-weights are generally better than machines:
- Free-weights allow you to follow a more natural motion path; translates into more real-world situations
- Free weights give you a fuller range of motion, thus recruiting more muscle fibers
- Use more muscles per exercise (essentially they are more compound movements); especially relevant for smaller supporting muscles
- Using freeweights uses more of your core for stability, which promotes overall body strength and safety (not to mention better abs!)
- Free weights are one-size-fits all whereas machines are designed for the average man (in terms of dimensions, limb length, etc.); though machines keep getting better in terms of the options for adjusting
- Freeweights could be considered safer, in the sense that once you master good form, you aren’t fighting against the ergonomics (in other words, if you are 6 foot 6 inches, and the machine was designed for a 5 foot 11 guy, then even if you adjust the seat/bar/etc you are still going to have a path of motion that could put stress on your joints); however, I cannot find any scientific evidence to back up this popular claim; science aside, I’ll make this claim:
- free weights have a greater risk for traumatic injury [like dropping the bar on your head], while machines have a greater risk for long-term, repetitive injury [like knee strains]
- Because (generally) free weights use more muscles per exercise, the metabolic effect is greater; this means more natural growth hormones released and more overall calories burned (you get bigger and leaner for the same amount of perceived effort).
- More flexibility in terms of speed and force production; difficult to develop “power” on machines.
- Freeweights (particularly with dumbbells) allow you to do unilateral movements (single sided); this is critical for correcting imbalances (one side weaker than the other or one side having a limited range of motion compared to the other); plus this further mimics real life and improves balance and core strength
- Cheaper, which is really important for home gyms
- Allow for huge variations in strength across various users
- If you are like most Americans, you already spend all day sitting. So why get to the gym and sit more, this time in a machine?
Do Free Weights Have Disadvantages?
Yes, there are some disadvantages of free weights:
- The resistance is solely in the direction of gravity (downward) making the resistance vary according to the angle your arm, leg, or body makes with the ground
- Take a bit longer to set up before each set (loading and deloading plates) (so they aren’t as practical for circuit training, though a good set of dumbbells should work)
Note that my opinion differs from others in that I do NOT view “may require a spotter” as a disadvantage of free weights. I NEVER recommend using machines when you want to try really heavy weight but don’t have a spotter. I think it’s ridiculous to do max weight on a fixed path machine. So, if you are experienced and able to use proper form, and then want to try really heavy weight, free weights actually have an advantage especially when you can use a good spotter to save you from injury.
…………………………..
We’ll explore more about the science involved and what research shows (to validate the above claims) in part 4.
Now what about machines? Are there cases where they have advantages? Yes, and we’ll explore that next week.
Join the forum discussion on this article, or comment below. - (4) Posts
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Related posts:
- Part 2 – Machines Suck! Or Do they? – Free Weights Vs. Machines
- The 8.5 Precautions You Need To Take Before Using Fixed-Path Machines – Free Weights Vs. Machines Part 3
- The Science Of Machines vs Free Weights – part 4 of 4 articles
Tags: free weights, machines
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January 12th, 2010 at 3:22 pm
I’m looking forward to the next posts on this topic. I’m one of those who struggles with whether to do more work on machines or free weights. The primary gym where my wife and I work out has the high-end Cybex machines (mostly the Eagle line, a couple of the VR3 line). I think they’re good machines. I’m 6′2″, she’s 5′4″, and neither of us has any trouble adjusting any of the machines to fit us. Many of these machines also have the ability to perform one-sided motions. Here is a link to the Cybex site with info on each machine: http://www.cybexintl.com/produ.....#overview1
This gym doesn’t have much of a free weight area. It has one pair of dumbbells at each weight from 5 to 75 (including 12) pounds. It has a curl bar (about 20 pounds) with a total of 105 pounds of plates. It has two adjustable benches and one curl seat platform thingee (not sure what it’s called – preacher curl area?). We’re able to get a pretty good workout with just that, although I can’t really push myself with deadlifts with either the curl bar or the 75-pound dumbbells (but it’s enough to get a pretty good workout; I just can’t go really heavy). And squatting is a challenge. It’s probably funny to see my wife add plates to the curl bar as it’s sitting on my shoulders since I can’t get that much up by myself.
I keep trying to come up with a few good routines to best optimize what we can do with what’s available. Obviously, we gotta do deadlifts and squats with the free weights. We’ll frequently do dumbbell chest presses (and sometimes incline presses). If we want to really hit legs, we’ll do dumbbell lunges. We always do the free weights before the machines (and after starting with the bodyweight exercises like pushups, dips, pullups, and planks). I do really like the seated row machine – it’s very similar to the cable row. We also like the fly / rear delt machine a lot. We’ll usually do leg presses and sometime leg extensions and leg curls. I kinda hate to admit it, but we’ll usually do shoulder presses and curls on the machines just because we’re already in that groove by then. We save those for late in the workout since they both get hit hard (as well as triceps) by the other things we do.
This gym is one of four rec centers in our city, and we can go to all four. We’re just at this one five times a week because our boys have swim practice here. There are two other rec centers that have large free weight areas. Alas, no squat racks in any of them…
I’ve seen some research on machines vs. free weights, and it’s all interesting. I’ve also seen a lot of very strong anti-machine sentiment, and I’m glad this series isn’t going there. If I have to sum up my current thoughts, it would be that free weights are definitely better for any exercise where you move the weight in a straight line up (bench press, shoulder press, deadlift, squat, possibly row except I prefer being upright for that one). But machines work well for motions where it is hard to get the same consistent resistance throughout the exercise.
I have a friend in my Sunday School class who is a strength coach for the Dallas Cowboys. Once the season is over (hopefully after the Super Bowl :) ), I’m going to ask him some questions along these lines.
January 13th, 2010 at 2:02 pm
@Jeffrey343 – love to hear what the Dallas strength coach has to say!
March 6th, 2010 at 11:20 pm
The Dallas Cowboys strength coach and I finally made it to class the same time this week, so I got to ask him some questions. Fortunately, he’s one of those guys who loves to talk about his job (and a pretty cool job it is).
He said they use machines mainly for rehab when a player is coming off an injury. The main machines they use are Hammer Strength, with some Cybex machines. They also have the basic cable setups too. The machines are less demanding when a player is rehabbing, and they use lighter weights in these cases. As a player improves, they’ll move him more and more to free weights, usually dumbbells first and then barbells. During the season, they’ll incorporate the machines into circuits along with free weights. But free weights are the main emphasis.
He also discussed how players at certain positions need different workouts, and how range of motion is very important during their exercises. Their workouts are obviously geared more towards functional strength than for looks. Although of course there is a lot of competition among the guys (especially the younger ones) about the best-looking bodies, as well as who can lift the most. The older guys have mainly gotten that out of their system.
Of course with his job, he gets to work out there, at a state-of-the-art facility. He’s been in a few commercial gyms too. He says the larger chains are moving mainly towards machines because of liability issues. The injuries you usually see on machines are generally much less spectacular than what you see in the free weight area. Probably explains why I have such a hard time finding a squat rack…
He also said that walking lunges (even without any weight) are brutal. My wife and I did about 100 meters of them Wednesday, and my quads are still screaming at me today (Saturday). Sometimes they’ll have the guys do 100 yards up the field and then turn around and do 100 yards back down. If 200 yards of those can destroy a professional football player, I don’t feel too bad that 100 yards of them can trash my legs.
It was very interesting talking with him. Great guy, very knowledgeable and very approachable.
March 8th, 2010 at 2:30 pm
@Jeffrey343 – thank you SO much for sharing this fascinating info! This is really great!
January 12th, 2010 at 1:05 pm
@igneous – good call. the glutehamraise is amazing.
January 12th, 2010 at 11:54 am
I currently workout at Planet Fitness, so free weights mean dumbbells up to 60lb. Not the best setup for an intermediate or above weightlifter. So I compromise when going heavy by using the machines. I started late on my pecs and lats, so until I can bench 1.5x my weight, I won't be switching gyms for more free weights anytime soon.
January 12th, 2010 at 11:40 am
GluteHamRaise is a superb “machine” that adds trememdous value to free weight strength training.